Miami Elite Track Club

"Building Great Athletes One Stride at a Time"

What to eat on Race Day?

FOODS TO AVOIDTry limiting or eliminating some of these foods before running to see if it makes a difference:

High-fiber foods: Whole-grain foods, vegetables, legumes, and fruits that are high in fiber can cause gastrointestinal distress or diarrhea.

High-fat foods: Foods with a lot of fat -- such as fried foods, cheese, hamburgers, or bacon -- digest slowly and will feel like they're sitting in your stomach.

Caffeine: Coffee or other caffeinated beverages can cause stomach issues or diarrhea.

SAFE FOODSThese are the best types of pre-run foods to help avoid gastrointestinal distress during or after running:

Refined Carbs: Processed white foods, like regular pasta, white rice, and plain bagels are good choices. Although they're not as nutritious as whole grain and unprocessed foods, they're easier on your stomach because the whole grain is already broken down.

Low-Fiber Fruits and Veggies: If you really want to eat fruits or vegetables before runs, zucchini, tomatoes, olives, grapes, and grapefruit are all low in fiber.

Safe Dairy: Some people have issues when they consume dairy products before runs. Soy, rice, and almond milks generally don't contain the sugar lactose, which can be tough to digest. You can also try acidophilus milk and yogurts with live cultures, which contain bacteria that help with digestion.

By Christine Luff

Breakfast Options:

Eating a well balanced and good breakfast on race day (and everyday) will provide the essential energy needed to achieve peak performances on the Track, Road, and in Cross Country. Nutrition plays a big role in any athletes performance. Whether you reach your athletic goals could depend on whether you skipped breakfast or had one.

Combining two or three of these options should be the goal; for example:

-Oatmeal (Brown Sugar Maple), Banana, and Gatorade OR:

-Powerbar Performance Bar, Water, Strawberries OR:

-2 pancakes with light amount of syrup, water, and a banana.

You want to aim for a breakfast of 200-400 calories 1.5-2.5 hours before racing (depending on how sensitive your stomach is). This will ensure that you have enough time to start the digestion process of some of these foods and that the energy from them is easily absorbed into the bloodstream and ready for the body to use in exercise or while racing.

SOME FOODS INCLUDE:

-Oatmeal; whether it is brown sugar maple, regular, cinnamon. Oatmeal is a good choice because of the complex carbohydrates that will supply a steady supply of energy. You can add the small amount of milk when preparing instead of the water.

-Banana

-Strawberries (4-8)

-Grapes

-Apple Sauce

-Gelatin

-Toast (1-2) - can add peanut butter, honey, or jam (small amounts)

-Peanut Butter (1 tablespoon only)

-Powerbar Performance Bar or Powerbar Energize Bar (1) - they all come in different flavors

-Clif Bar (1) - they come in different flavors

-Gatorade (8 oz is one serving)

-Water

-Granola Bar

-Bagel (small or medium)

-Pancakes (limit the syrup and do not use butter or any high fat additive)

TRY TO GET FAMILIAR WITH THESE FOODS BEFORE THE DAY OF THE RACE - LIKE A MORNING PRACTICE OR AFTER SCHOOL BEFORE AN EVENING PRACTICE. YOU DO NOT WANT TO TRY NEW THINGS THE DAY OF AN IMPORTANT EVENT OR RACE SINCE YOU DO NOT KNOW HOW YOUR BODY WILL RESPOND.